ADF 3 SECOND SIT UP CADENCE AUDIO

Use this audio to pace your sit-ups for the ADF Pre-Entry Fitness Assessment (PFA) — one sit-up every 3 seconds, to the official ADF standard. Play it during training to build your pace before assessment day. Preparing for your ADF PFA? Get full PFA and JOA prep — sit-ups, push-ups, beep test, and the cognitive test, all in one subscription: 👉 ServicePrep.com.au (formerly adftestprep.com) About the ADF Sit-Up Test Sit-ups are part of the Pre-Entry Fitness Assessment for all ADF branches. Minimum reps vary by branch, gender, and role category — the full breakdown is at the link above. ServicePrep.com.au is not affiliated with or endorsed by the Australian Defence Force.